Stretching at the corner waiting for the light change is NOT enough to prevent or fix knee pain from running. Learn five exercises to start or keep running painfree.

First, static stretching neither increases muscle strength nor improves your movement patterns, which means your knees won't get any better.

For the first exercise, you'll need a foam roller. It will break up muscle tension and unstick any fascia. Try to relax and breathe through it. If you're new to selfmyofascial release, it can hurt at first.

Keep that foam roller handy for the second exercise. This exercise helps get your lower leg working well, especially if you don't have much range of motion in your ankle. Don't let the knee bend during this exercise, and keep the quads on the whole time.

Exercise three will work your core and hip flexors while working your hamstrings. You won't need any equipment for this one—just a comfy spot on the floor. One cue is to keep your ankle relaxed during this exercise so you don't irritate your sciatic nerve.

The fourth exercise will help you practice core integration, which will help prevent hip and lower back pain issues. It also integrates the kinetic chain movements from the feet to the core and improves your leg alignment for running so you don't trash your knees and ankles. Once you get your technique down, grab a weight to add load to this exercise. Adding the short and skinny foot to this exercise gives you even more benefits if you want to take on the advanced version.

Exercise five trains you to absorb the impact of each step through your feet rather than let that force transfer up to your knees or hips.

If you tried out these exercises or found the info helpful, tap the like, subscribe, and notify buttons to join the halfmillion people learning how to move freely and without pain for life.

IN THIS VIDEO

00:00 Intro
01:48 ASMR: Hips & Thighs
05:20 ROM Coach routine for runners
06:20 Extended Knee Ankle FlEx
09:10 Dead Bug w/Knee Extension
11:33 Reverse Lunge & Twist
14:30 Active Arch Hop
17:15 Routine Summary
18:10 Next Steps

RESOURCES AND LINKS MENTIONED

How To Wake Up Your DEAD Feet (3 Exercises for Arch Strengthening):    • How to Wake Up Your DEAD Feet (3 Exer...  

4 Quadricepts (VMO) Strengthening Exercises for Painful Knees:    • 4 Quadriceps (VMO) Strengthening Exer...   

Weak GLUTEUS Medius? 4 Exercises to Strengthen It & Decrease TFL Pain:    • Weak GLUTEUS Medius? 4 Exercises to S...   

Knee Pain Solution: https://www.precisionmovement.coach/k... our improved course is based on peerreviewed research and designed to get you moving freely ASAP. Proven to decrease pain, improve activity participation, and build resilience, all in an athome 20minute routine.

ROM Coach app (free!):​ https://www.precisionmovement.coach/r... our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 12 weeks (only 35 mins/day!)

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